The 4 month shift: How Callum lost 10kg, gained confidence and took control

Callum followed me on socials for two years before reaching out.

Two years of watching others take that first step.

Two years of thinking, “Maybe one day…”

But when he finally made the move, everything changed.

In just 4 months, Callum dropped 10kg, built muscle, and became the strongest version of himself… Physically and mentally.

“I’m already in the best shape I’ve ever been in.”

And this wasn’t just about how he looked.

It was about confidence.

Mental clarity.

Doing things he never thought he could do before.

“My confidence is the highest it’s ever been… I’ve achieved things I never thought I’d be able to.”

That’s the power of structure, support, and a coach who genuinely gives a sh*t.

Callum was nervous about starting online coaching. He wasn’t sure how it all worked.

But now?

“Luke makes you feel comfortable… My only regret is not reaching out sooner.”

Beating MS with Strength, Support and a Plan! Anja’s Story

When Anja first reached out, she wasn’t looking for a miracle.. She just wanted her life back.

She’s 49 and living with Multiple Sclerosis (MS), a condition that had slowly taken more from her than she realised. Things like confidence, energy, mobility… and even the freedom to enjoy something she once loved running.

But fast forward just 9 months and this powerhouse just completed a half marathon in 2 hours and 40 minutes.

That’s right.

From barely being able to jog across her garden, to 13.1 miles of pure fight.

So, what changed?

The Power of a Plan

Anja didn’t need another generic workout plan or another appointment with someone who didn’t get it. She needed structure, support and a coach who would listen, adapt and stay consistent with her through every up and down.

That’s where we started with simple, functional strength movements, progressive training that worked with her body (not against it), and a clear nutritional strategy designed to fuel her energy, support brain function, and improve her mobility and inflammation.

But most of all, we built belief.

“The biggest change for me has been mental. I feel in control again. I trust my body again.”

Why Strength & Nutrition Matter for MS

People with MS are often told to “take it easy,” but the right kind of strength training and nutrition can be life changing:
• Improves mobility & balance
• Reduces fatigue & brain fog
• Supports joint & bone health
• Boosts mood & confidence
• Helps manage weight and inflammation

The key? Not overtraining. Not guessing. But having a smart plan one that’s tailored for you.

You Don’t Have to Do This Alone

Whether you’re newly diagnosed or have been living with a long-term condition for years, the truth is: you are not stuck.

You just need the right plan, a bit of consistency and someone in your corner who’s done it before.

My coaching gives you:
• Weekly check ins and adjustments
• Personalised nutrition and training plans
• Messaging access for daily support
• Built in flexibility around energy, flare ups or lifestyle changes
• Confidence that you’re doing this safely, properly and for the long haul

• And a community for support full of like minded people

Want to feel stronger, move better, and finally feel in control again?

Let’s build that future.

Lets talk about your goals

PROTEIN: THE BUILDING BLOCK OF HEALTH

Welcome to the world of protein! In this article, I will break down the basics of this essential macronutrient, why it's crucial for your health, and how to make informed choices about your protein intake.

What is Protein?

Protein is like the body's Lego set, consisting of 20 amino acid building blocks. Nine amino acids are essential, meaning we must get them from our diet. The remaining 11 can be produced by our bodies. These essential amino acids come from both animal and plant sources. Leucine, isoleucine, and valine, or BCAAs, are necessary for muscle health and growth. They're like the foremen in the muscle-building construction site.

Protein Sources

Where do you get your protein? Well, it's everywhere!

Animal Protein Foods: Beef, pork, poultry, fish, and more.

Plant & Dairy Protein Foods: Nuts, seeds, beans, tofu, and dairy.

How Much Protein Do You Need?

For a sedentary person of healthy weight: Aim for 0.4 – 0.6 grams of protein per pound.

When losing weight: Protein helps you burn calories and maintain muscle during weight loss. A bit more protein is beneficial.

Building muscle: To build muscle, strive for around 1 gram of protein per pound.

Active individuals: Those involved need 0.5 – 0.65 grams per pound.

Elderly: Seniors should aim for 0.45 – 0.6 grams per pound to stay strong.

Recovering from injuries: Higher protein diets aid recovery.

Timing & Type Matters

The type of protein you choose matters. Animal proteins are efficient at stimulating muscle growth due to their amino acid profile. Look for proteins high in BCAAs, like leucine, for even better results.

Debunking the Myths

Let's clear up some misconceptions about high-protein diets. Contrary to some claims, no solid evidence links protein to heart disease, liver or kidney damage in healthy individuals. In fact, protein can even improve bone health!

The summary

So, there you have it - the lowdown on protein. It's the essential building block for your body, crucial for muscle growth, recovery, and overall health. Use the guidelines I have shared to determine your protein needs, choose quality sources, and ignore the unfounded fears of a high-protein diet.